Jiu-Jitsu
Solo Sparring Readiness Assessment
Self-check core movement quality before live rolling
8 min
1 full circuit, video recorded
Beginner
Why this drill
Builds toward self-check core movement quality before live rolling.
Instructions
- 1Record yourself performing shrimp, technical standup, bridge, and sit-out for 30 seconds each.
- 2Review the clip for flat hips, stalled transitions, or a raised head position.
- 3Flag any movement that looked rushed or lost balance.
- 4Repeat only the flagged movement for an additional set before rolling.
What to focus on
Identifying your weakest movement pattern before it shows up live.
Recommended reps
1 full circuit, video recorded
Common mistake
Skipping the review step and rolling with an unaddressed movement gap.